WOD / Blog
02 October 2026
Warm up: Coach’s Choice Strength/Skill: Pistol Practice: Spend 10 minutes working pistol progressions to find one to use in the workout. WOD: 20 Minute AMRAP 15 V-Ups 10 Alternating Pistols 5 Chest to Bar Stimulus/Focus: Settle in for the long time domain and just keep moving. These are challenging movements so choose challenging scales. Aim […]
01 October 2026
Warm up: Coach’s Choice Strength/Skill: Deadlift 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: For Time (20 Minute Cap) -21-15-9- Deadlifts (155/105)(105/70) Slam Balls (30/20)(20/15) *400 Meter Run at Each (-) For a Total of 1600m Stimulus/Focus: The deadlifts and slam […]
30 September 2026
Warm up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. WOD: 15 Minute AMRAP 10 Strict Push Ups 20 Wall Balls (20/14)(14/10) Stimulus/Focus: Focus on good form on your push-ups break them into small sets if needed. Complete the wall balls in two sets […]
29 September 2026
Warm up: Coach’s Choice Strength/Skill: Power Clean 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 12 RFT (18 Minute Time Cap) 2 Power Cleans (165/115)(115/75) 4 Toes to Bar 6 Burpees Stimulus/Focus: The short rep scheme should allow you to keep […]
28 September 2026
Warm up: Coach’s Choice Strength/Skill: Turkish Get Up 1 x 1 Stimulus/Focus: Spend 15 minutes getting as heavy as you can (with a barbell). Must be successful on each side to count. WOD: 20 Minute EMOM Minute 1: 2 Turkish Get Ups (one per side @ 80% from today’s heaviest) Minute 2: Max Effort Ab […]